Early morning, but already warm. Did club workout-- 3x600 200 rec, x3 (400 rec). Two other people in lane 1, but they were all doing speed and we didn't get in each others' way, for a wonder.
600s: 2:04, 2:09, 2:10, 2:07, 2:10, 2:09, 2:11, 2:11, 2:09
Sun red this morning with wildfire smoke, but air quality index was in the yellow, so I decided to carry on with a workout. Track was busy, with some walkers on lane 1.
5x800 with 400 recovery: 2:48, 2:54, 2:56, 2:57, 2:52
Was shooting for a 2:58 for that first one--nominally supposed to be 5k pace.
1x2k, 1x1600, @ 5k+15s (~6:16 pace).
3x 800 @ 5k (~6:00 pace)
Cold today! At the track by 6:30, which was still near-darkness. Just as well the pace was backed off a little, as it's hard to get going in the cold and dark. Felt strong, though--goal pace was probably a bit conservative.
2k : 7:44 (goal 7:50)
1600: 6:16 (goal 6:16)
3x800: 2:58, 2:56, 2:52 (goal 3:00)
2x 1k, : 3:42, 3:47
1x 2k : 7:38
2x 1k : 3:42, 3:39
400 jog recovery, 5k pace goal.
It's finally getting cooler in the mornings--almost feels like autumn. The track was quieter, with dawn just starting to break as I got there.
Road intervals. Warm, foggy morning. Light is going quickly now; I started in the dark, but things had brightened up considerably by the time I had warmed up. I felt strong throughout, so the pace was likely a little conservative relative to goal 5k pace. No GPS watch, no idea how fast I was really going.
4 x 3min, 1min recovery
4 x 2 min, 1 min recovery
4 x 1 min, 1 min recovery
7.5 miles total.
